BEGINNER 10K TRAINING PROGRAM

This beginner 10k training plan is designed to be simple, easy to follow, and flexible. It can be re-arranged somewhat to fit into your weekly schedule. Rest days are just as important as the training days - so don't ignore them! Each of these workouts should be preceded by a warm-up of at least 5 minutes and followed by a cool-down period of at least 5 minutes.

PersonalRunningTrainer.com offers a similar 10k training program in MP3 audio format if you prefer to listen to audio cues while you run. It is also available as a smart phone app from the App Store and Google Play.

WEEK SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 20 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 10 REST 2 mile run at a steady pace REST REST
2 25 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 12 REST 2.5 mile run at a steady pace REST REST
3 30 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 14 REST 3 mile run at a steady pace REST REST
4 35 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 16 REST 3.5 mile run at a steady pace REST REST
5 40 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 18 REST 4 mile run at a steady pace REST REST
6 45 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 20 REST 4.5 mile run at a steady pace REST REST
7 50 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 22 REST 5 mile run at a steady pace REST REST
8 55 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 24 REST 5.5 mile run at a steady pace REST REST
9 60 minute run at a steady pace REST Run 1 minute, walk 1 minute, repeat x 25 REST 2.5 mile run REST REST


Please consult a physician before attempting. If you become injured, stop running and see a healthcare professional.

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